Blueberry vs. Maple Syrup
Nutrition comparison of Blueberry and Maple Syrup
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
maple syrup
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and maple syrup:
- Blueberry has signficantly more Vitamin C than maple syrup.
- Blueberry is a great source of dietary fiber.
- Maple syrup has more riboflavin, however, blueberry contains more niacin, Vitamin B6 and folate.
- Maple syrup is a great source of potassium.
- Maple syrup is an excellent source of calcium.
USDA sources for nutritional information: Blueberry (Blueberries, raw) and Maple Syrup (Syrups, maple) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Maple syrup is high in calories and blueberry has 78% less calories than maple syrup - maple syrup has 260 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, blueberry is heavier in protein, lighter in carbs and heavier in fat compared to maple syrup per calorie. Blueberry has a macronutrient ratio of 5:91:5 and for maple syrup, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Maple Syrup | |
|---|---|---|
| Protein | 5% | ~ |
| Carbohydrates | 91% | 100% |
| Fat | 5% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Maple syrup is high in carbohydrates and blueberry has 78% less carbohydrates than maple syrup - maple syrup has 67g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.
dietary fiber
Blueberry is a great source of dietary fiber and it has more dietary fiber than maple syrup - blueberry has 2.4g of dietary fiber per 100 grams and maple syrup does not contain significant amounts.
sugar
Maple syrup is high in sugar and blueberry has 84% less sugar than maple syrup - maple syrup has 60.5g of sugar per 100 grams and blueberry has 10g of sugar.
Protein
protein
Maple syrup and blueberry contain similar amounts of protein - maple syrup has 0.04g of protein per 100 grams and blueberry has 0.74g of protein.
Fat
saturated fat
Both maple syrup and blueberry are low in saturated fat - maple syrup has 0.01g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
Vitamins
Vitamin C
Blueberry has signficantly more Vitamin C than maple syrup - blueberry has 9.7mg of Vitamin C per 100 grams and maple syrup does not contain significant amounts.
Vitamin A
Blueberry and maple syrup contain similar amounts of Vitamin A - blueberry has 3ug of Vitamin A per 100 grams and maple syrup does not contain significant amounts.
Vitamin E
Blueberry has more Vitamin E than maple syrup - blueberry has 0.57mg of Vitamin E per 100 grams and maple syrup does not contain significant amounts.
Vitamin K
Blueberry has more Vitamin K than maple syrup - blueberry has 19.3ug of Vitamin K per 100 grams and maple syrup does not contain significant amounts.
The B Vitamins
Maple syrup has more riboflavin, however, blueberry contains more niacin, Vitamin B6 and folate. Both blueberry and maple syrup contain significant amounts of thiamin and pantothenic acid.
| Blueberry | Maple Syrup | |
|---|---|---|
| Thiamin | 0.037 MG | 0.066 MG |
| Riboflavin | 0.041 MG | 1.27 MG |
| Niacin | 0.418 MG | 0.081 MG |
| Pantothenic acid | 0.124 MG | 0.036 MG |
| Vitamin B6 | 0.052 MG | 0.002 MG |
| Folate | 6 UG | ~ |
Minerals
calcium
Maple syrup is an excellent source of calcium and it has 16 times more calcium than blueberry - maple syrup has 102mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
Maple syrup and blueberry contain similar amounts of iron - maple syrup has 0.11mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Maple syrup is a great source of potassium and it has 175% more potassium than blueberry - maple syrup has 212mg of potassium per 100 grams and blueberry has 77mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, blueberry has more linoleic acid than maple syrup per 100 grams.
| Blueberry | Maple Syrup | |
|---|---|---|
| linoleic acid | 0.088 G | 0.017 G |
| Total | 0.088 G | 0.017 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Blueberry (Blueberries, raw) and Maple Syrup (Syrups, maple) .
Blueberry g
()
|
Daily Values (%) |
Maple Syrup g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does maple syrup or blueberry contain more calories in 100 grams?Maple syrup is high in calories and blueberry has 80% less calories than maple syrup - maple syrup has 260 calories in 100g and blueberry has 57 calories.
Does maple syrup or blueberry have more carbohydrates?
By weight, maple syrup is high in carbohydrates and blueberry has 80% fewer carbohydrates than maple syrup - maple syrup has 67g of carbs for 100g and blueberry has 14.5g of carbohydrates.
Does maple syrup or blueberry contain more calcium?
Maple syrup is a rich source of calcium and it has 16 times more calcium than blueberry - maple syrup has 102mg of calcium in 100 grams and blueberry has 6mg of calcium.